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Since the practices of massage (Anmo) and Dao Yin (guiding and pulling) have been applied externally, the blood vessels are all unobstructed, and the limbs are firm and strong. If one can further harmonize the Qi (vital energy), guiding it to descend into the Qihai (Sea of Qi, located in the lower abdomen) and ascend to the Niwan (Mud Pill, located at the top of the head near Baihui point), then the Qi will be harmonious and the Shen (spirit) tranquil. This achieves the mutual interaction of Water and Fire (Heart-Kidney intersection). As stated, Jing (essence) is rooted and circulates, Qi lingers silently, Shen comes and goes turbidly, and the Heart remains clear and unmoving. Only then is it complete cultivation and true nourishment. Other methods of Qi swallowing in the Mysterious Gate (Daoist esoteric practices) require authentic oral transmission; even a slight deviation causes harm rather than benefit. Now, selecting those methods that are harmless yet beneficial, applicable anytime and anywhere by anyone, there are only two secrets: regulating respiration (Tiaoxi) and the Yellow River flowing backward (Huanghe Nilou). These are simple and easy to practice, yet miraculous and wondrous in effect. They rely solely on calming the mind and quieting the breath, naturally capable of dispelling illness and prolonging life. Thus, I summarize them in four lines of verse: "Qi is the medicine for prolonging life; the Mind is the spirit that directs Qi; if one can master the method of regulating respiration, one becomes a person of longevity."

[Image: Neilian Gong Diagram]
[Image: Front View of Internal Skill]
[Image: Back View of Internal Skill]

For this verse, every day during the Zi hour (11 PM - 1 AM) and Wu hour (11 AM - 1 PM), one must first calm the mind and relax the spirit, sit with legs crossed, loosen clothing belts, keep the body straight, hold the hands firmly (Gong Zhuo grip: thumb tucked under the ring finger, other fingers wrapping around the thumb), close eyes and mouth, focus intention on a single thought, gaze inward, clench teeth thirty-six times, press the tongue against the upper palate, wait for saliva to generate, swish it thoroughly in the mouth, swallow it audibly while gazing inward, directing it directly to the Dantian (Elixir Field) located one cun and two fen below the navel.
Then, visualize and gaze into the Dantian, imagining a warm heat, gently as if restraining defecation, transporting this heat to the Weilu (Tailbone area), ascending from the Weilu to between the kidneys, from the Jiaji (paravertebral muscles along the spine) and Shuangguan to the Tianzhu (posterior neck), from the Yuzhen (occiput) to the Niwan. Pause briefly, then press the tongue against the upper palate again, descending from the Shenting (forehead hairline), passing through the Queqiao (bridge formed by tongue and palate), Chonglou (trachea), Jianggong (heart region), Qilun (navel), Qixue (Qi cavity), and finally to the Dantian.

Gao said: What our entire body relies upon is the sufficiency of Jing, Qi, and Shen. When sufficient, the form lives; when lost, the form dies. Therefore, the art of cultivation preserves these three treasures, which can prolong life, hence they are called the Three Treasures. The affairs of an individual and their family are endless. The mind exhausts the body without knowing how to rest or conserve. Relying on youthful strength, one acts arbitrarily without feeling fatigue. How can one know that the cause of debility and the speed of death stem from this? It leads to a withered body and emaciated frame. People then seek only herbal medicines (roots, grasses, leaves) to sustain their lives. Is this truly reliable? Therefore, one should be vigilant and cautious in daily activities at all times. Taking opportunities to move normally, the body will not suffer excessive damage, Qi will fill up day by day, Jing will accumulate day by day, and Shen will be nourished day by day. Illness can thus be dispelled, and life extended.